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Welcome to the
September issue of “Making the Healthy Choice the Easy
Choice.”
Here you will
find information you can use on a timely topic, healthy
eating, recipes and more! I welcome your feedback and
questions. Please send them to
Janet@nourishyourlife.com Thank you!
September is the month to learn.
As I sit here
at my desk, gazing out the window, I see our school bus
coming up the street and children scurrying out to be
the first one in line to board the bus. Their lunch
boxes shine with newness; back packs and shoes equally
new. How I remember the “first day of school…” A mixture
of anticipation and anxiousness of what will be learned
as we venture into the “new year” feeling of September.
What do you remember about your first day of school? Did
you take a school bus or walk with friends? Did you love
to learn or simply tolerate it as one of life’s
necessities? Email me at
janet@nourishyourlife.com. I would LOVE to hear
about your experiences!
My challenge for you this month is to learn something
new. What have you always dreamed of learning about?
Art? Wildflowers? Sports? What is the first thing that
pops into your head? What will it take to learn about
it? How may I best support you…
Email me at
janet@nourishyourlife.com. Let’s challenge ourselves
together!
Quote for
the month:
“You can teach
a student for a day; but if you teach him to learn by
creating curiosity, he will continue the learning
process as long as he lives.” Clay P. Bedford
Healthy eating in September:
Salmon is great
to eat anytime of the year! However, because wild salmon
swim upstream to spawn in the months of August to
October (Whole Foods), September is one of the most
economical months to purchase salmon. But, is wild
salmon healthier than farmed? There is so much
controversy regarding wild vs farmed salmon that I wish
to address this question.
From a
nutritional and environmental perspective, wild salmon
truly are superior to farmed. Farmed salmon are fed
anti-biotics, exposed to more pesticides, and given a
salmon-colored dye in their feed. (Without this dye, the
salmon would be grey in color.)
They are
fattier, and have often been referred to as “marine
coach potatoes.” Although the farm-raised fish do
contain the healthful Omega 3 Fatty Acids, they also
contain higher levels of the pro-inflammatory Omega 6
Fatty Acid. Often, farmed baby salmon are found to be
covered with sea-lice…Farmed salmon are also contain 16
times the levels of cancer-causing PCB’s than wild
salmon. Not all farmed salmon are as inferior to wild.
Salmon farmed in the waters off of Maine, do not seem to
be as contaminated. So, it is your choice:
Mine is
1. Wild
2. Maine
3. tofu…
Health
benefits
The health
benefits vary, depending on the type of salmon and
whether it is farmed or wild. In general, salmon is an
excellent source of high-quality protein. It contains
vitamins A, D, B6, B2, niacin and riboflavin. There are
also appreciable amounts of calcium, zinc, iron,
magnesium and phosphorus. It is low in the
artery-clogging saturated fat and cholesterol, and high
in the heart-healthy Omega 3 fat.
My challenge for you this month is to learn where your
favorite salmon is from.
Is it the healthiest type of salmon for you and your
family? What do you need to do to ensure that it is…
Looking for a great way to prepare your salmon? Why not
add a quinoa crust to it!
Quinoa-crusted Salmon
Makes four (4) servings
Preheat oven to
375 degrees
Ingredients
1 cup water
½ cup quinoa
2 teaspoons olive oil
¼ cup finely chopped onion
¼ cup finely chopped sweet red pepper
1 egg white slightly beaten
4 salmon fillets (about 3 oz each)
Sprigs of fresh dill
Directions
1. Rinse quinoa
before cooking to remove the coating of a bitter
substance called saponins.
2. Bring water to a boil
3. Stir in quinoa, cover, reduce heat and simmer for
10-15 minutes or until wall water is absorbed.
4. While quinoa is cooking, sauté onion and red peppers
in olive oil, just until soft.
5. Combine with cooked quinoa.
6. Dip salmon into egg white and dredge in quinoa
mixture.
7. Bake at 375 degrees for 10-20 minutes or until fish
flakes easily.
8. Garnish with sprigs of fresh dill.
9. ENJOY!
Suggestion:
Serve with Mango-salsa, purchase from the store or
home-made.
Nutrition facts:
1 fillet = 300 cal, Protein = 30 grams, Carbs = 16 grams, Fat = 15 grams
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Great new topics – Join our conversation
Do you know of someone who would benefit from this
information?
We welcome you to pass it on.
A special welcome to Two Dogs Running Athletes. Have a
great run!!!!
Be sure to check out
www.nourishingathletes.com
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